South Park, Potrero Hill – CrossFit

251022 (10 Rounds for time)

– RX –

10 sets each for time:

200/250-m row

– Rest 1:00 between sets.

– Score the slowest set.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

10 sets each for time:

100/150-m row

– Rest 1:00 between sets.

– Score the slowest set.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout accessory

3 sets:

10 Bulgarian split squats/leg

– Use one or two dumbbells to add load as desired.

Stretching (Checkmark)

1 set:

1:00 alternating scorpion stretch

1:00 seated straddle stretch (feet wide)

Week Preview

Thurs- Hang power snatch/ Ring MU/ burpees

Fri- Push Press/ Jerk (heavy day)

Sat- Halloween WOD (10am at SP only)- Pull-up/ Squat clean/ Run

Sun- KBS/ Carries/ DU/ Planks

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